Journey to Live an Abundant Life: June 2011

Friday, June 24, 2011

Spirit: A week of rest and refreshment

Image by HeyDanielle via Flickr

"Packing, cleaning, getting excited!!!! Going to the beach 2morrow and everybody says it, but it is true ; putting your toes in the sand and breathing in the moment really is what it is all about. I will still feel small when I stand beside the ocean."

Thursday, June 23, 2011

What is most important to you as a person? Does your everyday life reflect that?

Wednesday, June 22, 2011

Body: Fish Oil benefits your body!

Image by Stephen Cummings via Flickr

Fish oil capsules are a part of my everyday routine. I take one with breakfast and dinner. Some days for lunch (if I am home) I take one. Up to 3 a day is what is a suggested dosage.
I had tried to take fish oil before and could not stand the fishy burps that followed. But now they are available in enteric-coated capsules. Same benefits and no awful burps equals a no-brainer: take a multi-vitamin and fish oil everyday.

Here is why: (paraphrased from http://www.extend-life.com/)

for your Heart-
By helping reduce the risk of arrhythmias and sudden death by a heart attack.

for your Brain-
Better brain function through more efficient neurotransmitters leading to improved concentration, memory, and also might decrease the likelihood of depression.

for your Cholesterol level-
By lowering triglycerides and helps balancing your cholesterol.

for Joints and Arthritis-
Better joint function from reduced inflammation and a reduction in pain.

for your skin and beauty-
Improves the health and appearance of your skin, helps keep nails strong, as well as your hair healthy and shiny.

for your Immune system and cancer-
A stronger immune system, proven to be beneficial for the body's immune function, lowered risk of breast and prostate cancer.

for your vision-
Improved focus, colour, perception and clarity of vision.

for your digestive system-
By improving intestinal health and reducing inflammation assisting those with IBS or Crohn's Disease.

for allergies-
It possibly could help people with existing allergies by reducing symptoms.

for Diabetes-
Fish oil enhances insulin secretion from beta cells in the pancreas, regulating blood sugar levels. DHA plays a protective role in diabetic neuropathy in all forms of diabetes.

My Doctor suggested I take fish oil because I have higher cholesterol levels than I should (genetic). I have to say this is such an easy, positive, and healthy change. My numbers went down and I can tell the biggest difference in my digestive health.

Worth a try because it is so hard to eat enough fish to get these benefits! I love it when a small change gives results.

Talk to your doctor, and if they feel like you should add it to your routine then you should definitely try it.

Tuesday, June 21, 2011

NOONE likes being around an impatient person. Try to remember that anger begets anger. Patience slows anger and having a long fuse extends mercy.

Monday, June 20, 2011

Body: Diet overhaul!

A diet rich in soy and whey protein, found in ...

Image via Wikipedia

After reviewing my food journal for the past week I have decided that I would start looking at foods that promote health and decrease appetite. I had remembered my enthusiasm for the great book YOU: On a Diet by Oz and Roizen when it first came out. I followed some of the advice but never really put the advice into practice solidly.

Looking at food from a "what can this food do for my body?" frame of mind is appealing to me.

Therefore, the following is paraphrased from

You: On A Diet;

Fiber in the morning helps control afternoon cravings. Protein in the mornings decreases appetite.

Consuming "good fats" during the afternoon and early evening can help keep your sense of fullness. Such as nuts, olives and olive oils.

Omega 3 rich fish oils decreases bad cholesterol.

Limiting simple sugars keeps energy levels stable and decreases appetite as well.

Eat as many raw vegetables as you can!

Eat lean proteins to build lean muscle and boost metabolic rate.

Eat the "same old" meals!!!! * huge point for me! Decreasing your food choices (eating certain healthy meals only) is a way of automating your biology to reboot back to a lean healthy setting.

Eating the same 3 breakfasts, same 3 lunches, same snacks and same type of dinner regularly and eating only those meals is how change "sticks".

I will still count points (WW) but will also be aware of making the food work for my health! Calorie goal for weight loss is 1400 for me! New perspective! I can do this. Change is possible.

journal entry; June 20th Monday!:

Image via Wikipedia

The weekend went well. I made a lot of healthy choices over-all. I ate some big salads with light balsamic vinaigrette. I went swimming (10 laps and jogging in water) on Saturday and did yard work! Sunday was a little more lazy however, I ate roasted chicken and really chillaxed (which is also good for you) with my husband on the deck and felt like it was time "well-wasted". ate aIot less but ate some fattening foods. I did little cleaning in the home but of course did laundry!! The swimming was wonderful and I was sore on my sides and arms. I also sat in the sauna and had a little prayer time. Centering yourself and remembering what you want to be all about, is SO important.
I spent time with family and friends too. Very nice Summer weekend but I do think my diet needs tweaking. I am not really eating healthy choices consistently. This week is all about beach trip preperation. I am going to clean the house, laundry and set -up care for my pets. Throw in Dr.s appt.s and Jake's Senior pictures then you will get an idea of how demanding this week could get.

Friday, June 17, 2011

Jillian Michaels "Embrace a bad day. You're not going to have success at every turn, and that's OK... Understand that messing up is an integral part of success.

Journal Entry: Friday June 17th 2011

Today is all about consuming fruits and vegetables. I am also having a Pasta Salad for dinner (whole wheat of course). I went to our local Sam's Club yesterday and bought a lot of healthy choices!
So important for doing well on my diet is having the fruits and veggies in the house.

Weekends are usually the hardest time for me, but I am going into this weekend planning out my food intake and writing everything I consume in a separate journal.

I am determined to see my weight go back to my original weight at the beginning of Summer Break. I am feeling so much better this week. I have been eating well and exercising a lot this week. My body feels so much better.
I must remember how bad, bloated and generally yucky I was feeling last week.

I plan on walking/jogging plus toning with weights this evening.
My household chores are to catch up on some of my cleaning schedule (clean the hard wood). I also need to get outside and trim the boxwoods and Nandina bushes.

Remember you haven't failed until you quit trying!!!

Wednesday, June 15, 2011

Journal entry 6/15/11

Image via Wikipedia

Yesterday was such a healthy day!
I am feeling temptation knocking at the door for me today to over-eat though. I have a gift card for Quaker Steak and Lube (a wings restaurant). My husband and I may go today for a late lunch.

There are healthy food choices there and I plan on ordering something that is "good for my body". I will use 15 points (WW) and limit it to that.

I am a little sore from my working out the past two days.
I plan on walking/jogging today plus light weights.

I made the beds, unloaded the dishwasher and loaded a load of laundry this morning, as I do every morning.
My big chore today will be going through stuff in the garage. I plan on using the 3 pile technique (throw-away, give-away, and keep).

I will be enjoying my bible study time when I finish this journal entry (Day 4 week week 5 of Esther - It's tough being a Woman by B. Moore).

I aM hOpInG 4 a ReLaXing Summer DAy!! We are supposed to get some rain so hopefully I have made the right decision to Not water the lawn.

Mind: Insecurity: plan of action

Insecurity: We all have it in some form or another - I know I do and I am asking God to take it from me. Insecurity renders our life unlived. It holds us back from our potential with fear. It leaves us like the boat pictured - plenty of potential, but going nowhere. The problem is that we can have it in so many areas; our appearance, our station in life, our job, our spouses, our intelligence, our home, our religious/morality, etc.

It is obvious that most women think about their appearance too much but at the same time I don't personally want to be the "give up person". You know the type that has put their hair up in a frazzled bun, stained t-shirt, ill fitting shorts, "comfortable shoes",
no make-up and doesn't seem to fret over any of it. I would just like to be content with taking care of myself and not wish I was thin and younger so much. Both of those things probably ain't gonna happen (bless my heart). Pardon me for going southern on you there but it just seemed appropriate ;-).
Here is what I have come up with as a plan of
action.
1. Quit comparing myself to younger people (so dumb).
2. Quit putting myself in positions where I feel "ugly". Like being dressed frumpy and going to a nice get-together anyway.
3. Focus on what is really important (Jesus is after-all dwelling inside me).
4. Realize that we all get to be young for the same amount of time - I had my time and acceptance is a much more peaceful productive state of being :-).
5. Do the things that make my body healthy, clean, and as attractive as it can be and then let God inspire purpose in my day.
6. Pray, pray, pray for God to help me feel valuable because I am pleasing to Him the Creator.

There is so much more value in having a full, purposeful, abundant life in spite of what you look like, possess, or are what you are given versus because of what you look like, possess, or what you are given.

Tuesday, June 14, 2011

Journal entry: June 14th 2011

I had 30 points yesterday and had a great work-out.

Today - I have planned to have my largest meal for lunch which is normal on Tues. and Thurs. because I do a 2 hour work-out on those days. I always feel so sub-dued and happy when I get finished sweating my guts out at Cycle class

and then go upstairs to do the Zumba class (which is pure fun)

Image via Wikipedia

My diet today is consisting of peaches and celery as my primary fruit and raw vegetable intake. I also prepared Chicken Fajitas with green peppers and onions light cheese and whole wheat tortillas.
My green-tea/ OJ drink and cereal as a healthy snack. I also made a fiber-rich side dish (black beans, brown rice, salsa, cream corn all cooked together) a great side to the fajitas.

House cleaning consists of normal every day cleaning and I will be steam mopping all the tile (1 hour's worth) and of course laundry (really on-going)

I did my bible study this morning and I am really enjoying Beth Moore's study on Esther. I realize that a Christian's ego can be a formidable foe. The ego is only a perception of our own importance! I am getting it.
Have a great day!

Body: New drink that I am loving!

I am having this concoction twice a day and have been for about 3 days (2 points for WW) . I am loving it and made it a long time ago and forgot about it until I re-read the following article:

Sip at least 3 cups of green tea every day. Catechins, the antioxidants found in high amounts in green tea, have been shown to be helpful in promoting weight loss, specifically belly fat...
In a study at the USDA Human Nutrition Research Center on Aging at Tufts University, participants who drank the equivalent of 3 cups of green tea a day lost twice as much weight as those not drinking tea. The tea-drinking group also lost significantly more belly fat than the non-tea drinkers.
If you like citrus, the news gets better. Replacing some of the tea brewing water with citrus juice, such as lemon, lime, orange, or grapefruit, allows your body to use more of the tea's catechins. You can drink your green tea freshly brewed for a warming hot drink, or chill it after brewing for a refreshing cold drink.
Excerpted from Walk Off Weight by Michele Stanten (Rodale, 2010).

I brew approx. 6 green tea bags with about 8 cups of water - let it steep for a while and then in a pitcher with some ice I add the tea and about 8 cups Orange Juice! I have even added a little Splenda! This is so good in the summer time. However you mix it up it is best to use equal parts of tea to OJ. Pour over ice -- Yummy!

Mind: optimism = having hope

Do people generally think of you as a pessimist or an optimist? Which one is better to be? How would you describe your way of looking at the world? Does your mental filter need work?
Consider these perspectives on optimism;

A pessimist sees the difficulty in every opportunity;
an optimist sees the opportunity in every difficulty.
- Winston Churchill

You must not under any pretense allow your mind to dwell on any thought
that is not positive, constructive, optimistic, kind.
- Emmet Fox

Optimism is the faith that leads to achievement.

Nothing can be done without hope or confidence.

- Helen Keller

Monday, June 13, 2011

journal entry:

Got up and made the bed, unloaded dishwasher and started a load of laundry. I try to start every morning this way. I have blogging time now planned into my morning routine. Yay! I missed it.

My chore plans include cleaning out my 14 year old son's closet (with his help) and dusting and vacuuming - now here is the twist that has helped me so much; Set a timer for 1 hour and whatever cleaning you get done in 1 hour of your day is what gets done. If the job is not finished - you stop anyway! Pick it back up the next day.

Doing something is better than doing nothing to clean up (day after day). I love having a time limit and then the rest of the day is mine to do what I want to do (pretty much).

I plan on doing my own Zumba routine at home plus some strengthening and toning exercises.

Counting WW points today and focusing on fruits and vegetables.
Have a great productive day!!!! Do some things that make you smile and really be present!

Blog --- making changes to better inspire myself and others

Today I am back!!! I took a break from my blog. I have missed coming up with motivational thoughts or biblical interpretations. Preparing for blogging really focuses my attention on what I am trying to accomplish. I wanted some time to reflect on new goals and really question what my destiny and role in this world is...

One thing I have really realized is that the name of my blog (Journey to Live an Abundant Life) is now ironic to me. Because, I have been writing it for about 1& 1/2 years. Well, after looking back I feel that I have spent all this time planning the journey, thinking about the journey, packing for the journey, looking at the map, planning routes to take, worrying about problems on the journey, gathering information to prepare for the journey BUT, I have not started the journey!

I am ready to really reach my potential. I want to use my blog as a tool to keep up with my days food intake, chores, exercise, and weight loss successes as well as motivational thoughts and biblical interpretations. The change will be more clear in the long run. The blog will be a hybrid between journal and inspirational tips etc.